i am 17 and i am skinny, 120 lbs to be exact and i stand 5’8. my stomach is pretty flat but id really like to get rid of the "unfirmness" part and have the some abs show. what is the best way? i already eat healthy so what excercises should i do? (besides running and weights because i do enough of that)
thanks =]
i dont want to LOSE weight
I kind of hate posting links to websites, but I promise this isn’t spam. Seriously. I’m spelling everything correctly, that’s how you know.
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals
These are about all the ab exercises you can do. But really, I’ve used three for the past few weeks and they’ve helped me sculpt out a six-pack. Well, I know it’s there, somewhere under that fat…..shh.
-Hanging knee raise (3 sets of 15)
Hang from a bar of some sort, and curl your knees up to your chest like you’re trying to curl into a ball, and then let them descend only slightly below 90 degrees at the bottom to keep tenison on the abs.
-Oblique crunch (3 sets of 20, each side back-to-back)
If you go to a gym with a hyperextension bench, get in it sideways. If you don’t go to a gym with one (or a gym at all) you can do these on the floor. Lie on your side, bending your knees to keep balance, and crunch your upper body toward your hips, squeezing at the top before lowering back down.
-Swiss ball crunches (3 sets 20-25)
Substitute regular floor crunches if you don’t have one of these balls. Lie on the ball, with your knees 90 degrees and parallel to the floor. The ball should be on the small of your back. Curl your upper body towards your knees, squeezing hard at the top of the movement, then go back down slowly.
As you can see, squeezing at the top of any ab movement is critical. Abs are one of the few body parts that can be worked very effectively with no equipment, so you can get a six pack right there at home!
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Google the top 10 ab exercises, lots of good ones there. I like to do bicycle crunches, ab crunches on an exercise ball, oblique crunches and I try to do plank everyday for 3 minutes. BTW, running is a really good way to define your obliques so keep up with the running for sure. Good luck!
References :
If you want to tone your abs, I found that the best ab exercise that worked for me was the Bicycle crunch ….if you want to see it demonstrated, just visit http://www.expertvillage.com/video/1508_abs-bicycle-crunch.htm and if you want to know what other exercises you can do for abs, go to this website
http://exercise.about.com/od/abs/ss/abexercises.htm
Well, I hope this helped you. Good Luck.
References :
I find pilates is agreat exercise program that really targets your core. I also find these to be the best 3 exercises for your abs
1. Bicycle
Getting Into Position
Lie flat on your mat, with your lower back pressed to the mat.
Your head is resting on your hands with elbows bent and out to the sides.
Raise your head, neck and shoulders as you pull your knees up towards your chest.
The Exercise
Slowly go through a bicycle pedaling motion by pushing your left leg out while at the same time twisting your torso to bring your left elbow to touch your right knee.
Return slowly to the starting position by pulling both knees into your chest.
Without stopping, push out your right leg while at the same time twist your torso to bring your right elbow to touch your left knee.
Keep even relaxed breathing throughout.
Repeat this continuous motion by alternating 5 times on each sides. As you get stronger, alternating 10 times on each side.
2:Captain’s Chair
This exercise requires a piece of stomach workout equipment, the Captain’s Chair, which looks like a tall chair without a seat.
Getting Into Position
Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad.
The starting position begins with you holding your body up and legs dangling below.
3: Crunch on an exercise ball
References :
http://losestomachfat.homestead.com/
I kind of hate posting links to websites, but I promise this isn’t spam. Seriously. I’m spelling everything correctly, that’s how you know.
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals
These are about all the ab exercises you can do. But really, I’ve used three for the past few weeks and they’ve helped me sculpt out a six-pack. Well, I know it’s there, somewhere under that fat…..shh.
-Hanging knee raise (3 sets of 15)
Hang from a bar of some sort, and curl your knees up to your chest like you’re trying to curl into a ball, and then let them descend only slightly below 90 degrees at the bottom to keep tenison on the abs.
-Oblique crunch (3 sets of 20, each side back-to-back)
If you go to a gym with a hyperextension bench, get in it sideways. If you don’t go to a gym with one (or a gym at all) you can do these on the floor. Lie on your side, bending your knees to keep balance, and crunch your upper body toward your hips, squeezing at the top before lowering back down.
-Swiss ball crunches (3 sets 20-25)
Substitute regular floor crunches if you don’t have one of these balls. Lie on the ball, with your knees 90 degrees and parallel to the floor. The ball should be on the small of your back. Curl your upper body towards your knees, squeezing hard at the top of the movement, then go back down slowly.
As you can see, squeezing at the top of any ab movement is critical. Abs are one of the few body parts that can be worked very effectively with no equipment, so you can get a six pack right there at home!
References :
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals
I know what you mean. I was one of those skinny teens. I’m not skinny (and not a teen) anymore, but I found this website to be very helpful in getting my belly to be flat without all the "losing weight" emphasis.
The site I found is http://www.loseyourtoxicfat.com
Hope this helps!
References :
Michael Geary is the fitness trainer who wrote the "Truth About Abs".